How Do You Rewrite Your Career Story? ✍️

Few moments in life feel as destabilizing as when everything you’ve worked for comes undone in an instant.

I recently came across a LinkedIn post from Alexandra Long, PhD, who shared her story about a devastating career setback. She had just graduated with her doctorate in clinical psychology from American University and signed a final job offer to begin work as a staff psychologist at a federal agency. Then came the news: her job offer was rescinded due to the Presidential Memorandum on the federal hiring freeze.

I don’t know Dr. Long, but her post struck a chord with me. A setback like hers is one I’ve seen many clients face. It’s disorienting, frustrating, and entirely outside your control.

But while you can’t control what happened, you can take ownership of the story you tell yourself about it. Stories like, “I wasted my time,” “I’ll never have another chance like this,” or “I’m aging out” may feel automatic, but they aren’t the truth. If these thoughts sound familiar, it’s time to rewrite your story.

Rewriting Your Story: What It Really Means

At its core, “rewriting” means to write something again, often to improve it, alter its content, or adjust it for a new purpose. When applied to your career and identity, rewriting your story is about revisiting the narrative you’ve created about the setback and reshaping it in a way that empowers you.

Humans create stories to make sense of the world and navigate challenges. It’s a survival tool that helps us assign meaning to events—whether the story is helpful or not. That’s why rewriting your story is so powerful; it lets you transform fear and doubt into clarity and possibility.

When a career setback happens, it’s natural to tell yourself a story: “I failed.” “I’m not good enough.” “This is the end of the road.” These stories can feel so true that they define how you see yourself. But rewriting your story doesn’t mean ignoring the setback. It’s about recognizing the difference between the facts and the meaning you’ve assigned to them.

The event itself is neutral: you lost a job, a project fell apart, or a promotion didn’t happen. The story is the interpretation you’ve added.

Rewriting your story is an act of agency—it’s taking back control to shape a perspective that reflects your strengths, values, and potential. This shift doesn’t erase the challenges but transforms them into stepping stones for growth and resilience.

Three Steps to Rewrite Your Story

Rewriting your story after a career setback isn’t a one-and-done process. It involves steps that allow you to acknowledge the loss, reframe your mindset, and take meaningful action.

Step 1: Acknowledge the Setback

The first step is giving yourself permission to fully process what happened. Ignoring or minimizing your feelings won’t make the setback any less real. Instead, as Dr. Long did, allow yourself to “feel all the feelings.”

Dr. Long was transparent about her disappointment—sharing her excitement for the opportunity, the stability it would have provided for her family, and the heartbreak of losing it. For some, this might mean journaling quietly; for others, it might mean venting to a trusted friend.

What this looks like for you: Take time to sit with what you’re feeling. Write down your thoughts, talk to a confidant, or journal about what this setback means to you. By acknowledging your experience, you create a foundation for moving forward.

Step 2: Seek Connection and Community

Once you’ve allowed yourself to process your emotions, the next step is to look outward. One of the most powerful aspects of Dr. Long’s response was her decision to post about her experience on LinkedIn. Sharing her story invited empathy, connection, and even potential opportunities from her network.

Whether you share your story online like Dr. Long or choose to reconnect with a mentor, seeking community can help you regain clarity and support.

What this looks like for you: Consider how you might connect with others to process your experience and explore new opportunities. You could write a LinkedIn post, reach out to a mentor, or join a professional group where people share similar challenges. Taking this step can provide both emotional validation and practical momentum.

Step 3: Rewrite Negative Self-Talk

I don’t know if Dr. Long experienced the kind of negative self-talk that many of my clients grapple with after a setback. But if you find yourself caught in thoughts like, “I wasted my time,” or “I’ll never have another chance like this,” it’s time to rewrite the story you’re telling yourself.

The first step is recognizing that these thoughts are just that—thoughts. They aren’t facts, even though they might feel true in the moment. Challenge them by asking yourself:

• What’s the evidence that this thought is accurate?

• What would I tell a friend who was thinking this way?

• What’s a more compassionate or empowering way to view this situation?

For example, instead of “I wasted my time,” you might say, “That experience taught me skills and resilience I can use in new ways.” Shifting your perspective doesn’t erase the setback, but it does create space for a more balanced and constructive narrative.

What this looks like for you: Choose one recurring negative thought and write it down. Then, rewrite it in a way that acknowledges the reality of your situation without letting self-doubt define it. Practice revisiting this reframed thought when the negative story creeps back in.

Bottom Line

By acknowledging the setback, seeking connection, and challenging negative self-talk, you can rewrite your story with purpose and clarity. Career setbacks can feel like endings, but they’re also invitations to reimagine your path. By rewriting your story, you can move forward with clarity, resilience, and a renewed sense of purpose.

Journal Prompts for Further Insight and Growth, plus Co-Working Session Sign-Ups!

To help you begin rewriting your story, consider these journal prompts. They’re designed to deepen your self-awareness, shift your perspective, and spark clarity about your next steps.